Baked Catfish — The Recipe That Holds the Table Together

Christmas. Sixth year making the etouffee. MawMaw Shirley sat and I cooked. Jalen, two and a half, watched me stir — the watching of a child who does not understand the stove but understands that the person at it matters. MawMaw Shirley's prayer was nine minutes. When she said "DeAndre" the room went quiet. I made cast iron cornbread. Mama said, "It tastes like MawMaw's." I said, "It is MawMaw's."

That Christmas, it wasn’t just the etouffee — it was everything on that table that felt like proof we were still carrying her. Baked catfish has always been part of our Southern spread, the kind of dish that doesn’t ask for attention but holds the meal together quietly, the way MawMaw Shirley herself did. If you’re building a table like the one we had that day, start here — simple, honest, and seasoned with intention.

Baked Catfish

Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes | Servings: 4

Ingredients

• 4 catfish fillets (about 6 oz each)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 3/4 teaspoon kosher salt
• 1 tablespoon fresh lemon juice
• Lemon wedges, for serving
• Fresh parsley, chopped, for garnish

Instructions

1. Preheat. Heat your oven to 400°F. Lightly grease a baking dish or line a sheet pan with parchment paper.
2. Season the fish. Pat catfish fillets dry with paper towels. In a small bowl, combine garlic powder, onion powder, smoked paprika, cayenne, thyme, black pepper, and salt. Rub the spice mixture evenly over both sides of each fillet.
3. Oil and lemon. Place fillets in the prepared baking dish. Drizzle olive oil and lemon juice evenly over the top of each fillet.
4. Bake. Bake uncovered for 20—25 minutes, until the fish flakes easily with a fork and the edges are just beginning to turn golden.
5. Rest and serve. Remove from the oven and let rest for 2 minutes. Garnish with fresh parsley and serve with lemon wedges alongside your favorite Southern sides.

Nutrition (per serving)

Calories: 230 | Protein: 27g | Fat: 12g | Carbs: 2g | Fiber: 0g | Sodium: 480mg